9.6.15 WOD NOTES

Explosive Strength

Mobility: 6min

0:00 – 1:30  http://www.mobilitywod.com/daily/sunday-august-30th-2015/

Dynamic Warm Up: 5min + Plyo Push Up Progressions

Strength: 12min

Plyo Push Ups (Score max height)
max height, or 3x max deficit pushups
Refer to video for Why? & How?
Athletes will start with hands on floor, between a stack of plates. At full lock out they will lower their chest to the floor and then explode up, landing hands on plates. Take athletes through plyo push up progressions on GWOD video 1 and 2 below.

Details at GymnasticsWOD

Details at GymnasticsWOD

WOD: 20min

“The Non-Flying Dutchman”
EMOM for 20min
3 Pull Ups
6 Push Ups
9 Air Squats
Max Clean and Jerks (65% 1RM)
**Score total clean and jerks
**If you fail to complete 1 C&J and a round, rest as needed
Clean and Jerk is listed on Wodify for reference, do not score. If Athlete does not have number they should use a challenging weight. Touch and go reps  should be difficult but possible in the first and second rounds. Coach Athletes that 20min is a long time, if they fail to complete 1 clean and jerk in a round or feel like they need to rest encourage them to sit out for as long as needed and then reenter on the next minute. Scale pull ups to jumping pull ups. Scale push ups to “snake up”.

Cool Down Stretch: 2-3min

$ Out

4 Rounds
20sec. Max Hollow Rocks
20sec. Rest


Labor Day Schedule

Sunday 9.6.15 No Barbell Club
Monday 9.7.15 8:30am & 9:30am
**babysitting available at both times